A) 2 Sets
Quadruped Thoracic Rotation x10 ea. side
Frankenstein Walk x50ft
Samson Stretch Lunge x50ft
then do:
3 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Push Press x5
*Add weight each set in small increments (5-20 total lb each set)
B) EMOM For 12 Min Do:
Power Clean + Power Jerk
*Buildling for first 6 min, then stay at that final weight for remaining 6 min.
C) 4 Sets
20 Box Jump w/step down (24″/20″)
20 DB Push Press (50/35)
20 Pull-ups
20 Overhead Double DB Walking Lunges (50/35)
rest 3 min
*DB weight is each hand
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